Thank you for being with me today.
This is Elara at Heartful Way and this is a short yoga nidra to help you take a break during the day and to reset your nervous system from any stress to the state of relaxation.
Find a comfortable place where you won't be disturbed and where you can be totally relaxed.
You might choose to lie down supine on your back and maybe place a pillow under your knees and under your head and a blanket over you and turn your palms up toward the sky or choose any other position that is comfortable for you and close your eyes.
Start to take awareness inward.
Notice different sensations throughout the body.
Notice the sensation of breath,
How does the breath feel in the body.
Notice if your belly's moving.
How about your chest.
Is your breath fast or slow,
Deep or shallow.
Now let's take a deep inhale in through the nose and sigh it out through the mouth.
And again,
Letting go.
One more time,
In through the nose,
Let it out through the mouth.
Let your breath settle now to its natural rhythm and notice how the breath feels now.
Gently bring awareness to your face,
Allowing your forehead to become smooth and relaxed.
Soften the eyes and eyelids.
Soften the cheeks,
Lips and jaw.
Relax your whole face and your whole head.
Relax both shoulders,
Arms and hands.
Feel your arms and hands getting heavy as they relax.
Soften throughout the chest and belly and the whole back and the whole torso,
Front and back and inside.
Even the inner organs are softening and letting go.
Relax throughout the pelvis and both hips,
Both legs and feet.
Feel your arms and feet getting heavy as they relax.
Feel your whole body heavy and relaxed.
Bring your awareness back to the breath.
Inhale now and exhale fully.
As you inhale,
Imagine breath and energy flowing up from the base of the spine all the way up to the crown of the head.
As you exhale,
Imagine breath and energy flowing over you like a waterfall or a shower.
Continuing this way,
Guiding breath and energy from the base of the spine along the spine and all the way up to the crown of the head and exhaling,
Bathing your body with the energy off the breath like a shower or a waterfall.
Sense and feel the flow of energy flowing up as you inhale and flowing down as you exhale.
Flowing up along the spine inside of your body and flowing down and around your body on the outside of your body.
Continue for several breath cycles.
Breath and energy moving up as you inhale and down and around you as you exhale.
And now release that and allow the body to breathe itself,
Finding its own rhythm again and notice how the breath feels now.
Follow my guidance as we move awareness through the body,
Bringing awareness to the soles of the feet.
Sense the energy there in your feet into the tips of the toes.
Feel all 10 toes now and the space between the toes.
The toes,
Both feet,
Tops of the feet,
The ankles,
Both calves and shins,
The knee joints,
Thighs,
The front of the thighs and the back of the thighs.
Sense the pelvis and both hips.
Sense the lower belly,
The upper belly,
Diaphragm,
Ribcage,
Chest.
Sense the whole front of the torso.
Now sense the lower back,
Mid back,
Upper back and the whole back.
Feel the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of the hands.
Backs of the hands.
All 10 fingers and fingertips and the space between the fingers.
Feel both hands and arms as sensation.
Sense the throat,
Back of the neck,
Jaw,
Lips,
The tongue inside the mouth,
The whole mouth,
Nose,
Eyelids and the eyes themselves,
Eyebrows,
The space between the eyebrows,
The whole forehead,
Both cheeks,
Both ears,
Back of the head,
Crown of the head.
The whole head and the whole face.
Sense the whole body now as sensation.
Both feet and legs,
Hips,
The whole torso,
Shoulders,
Arms and hands,
The whole head and the whole face,
The whole body,
The whole body,
The whole body.
Begin to gather your awareness now to the space between the eyebrows,
The third eye,
The third eye and give yourself permission to drop into the deepest level of relaxation and inner peace in the third eye.
Letting go.
Know that all is well in this moment.
You are safe.
It's safe to let go.
Notice if there are any spontaneous images that pass through your mind's eye.
Allow them to just come and go.
And you may want to also allow the following images to just come and go,
Observing them with your mind's eye.
A beautiful sun shift.
The wind blowing the leaves on the tree.
A flock of birds flying up in the sky.
Snow-capped mountains.
A beautiful pink rose.
Gentle ocean waves.
A meadow of wildflowers.
A deer.
A forest path.
Starlit night sky.
Allow these images to just come and go.
Fade away now as you drop deeper into inner awareness and inner peace.
In the infinity of life where I am,
All is perfect,
Whole and complete.
I trust the process of life knowing that I am always in the right place and doing the right things.
I trust that all resources that I need will be provided for me as I need them.
And I trust my inner guidance knowing that all answers will be there for me.
I am happy.
I am healthy.
I am prosperous.
I am loved so deeply just as I am in this moment and always.
Gently allow your awareness to begin to surface.
And notice the air on your face.
Your clothing over your skin.
Maybe a blanket over your body.
Your body resting peacefully.
And notice your fingers and your toes.
Begin to create little movements into your fingers and toes.
Maybe a little bit of a movement into the wrists and ankles.
It might feel nice to take a full body stretch.
Maybe find a sigh or a yawn.
And then come into a secondary position.
Maybe lying on your side or shifting your body in some way that feels good.
Notice how everything feels.
Your body.
Your mind.
And your heart.
Feel the safety,
Comfort,
Protection,
And love of the world around you.
Feel the bloom of existence.
And then at your own time,
When you're ready,
You can begin to flutter the eyes open.
But if you want to rest here longer,
Give yourself permission to do that.
And as you come out of this practice of yoga nidra,
Bring the peace and the inner stillness with you into the rest of your day.
Knowing that you are not alone.
You can come back to this place anytime you choose to.
To reconnect with your inner self.
Thank you so much for practicing with me today.
Until next time,
Namaste.
